The premise of this meditation is to find feelings of gratitude in the midst of difficult circumstances. It is especially relevant if you feel like things are falling apart and you’re losing sight of the good. The 17-minute practice offers guided body and breath awareness leading into a visualization that concludes with a meditation on gratitude while holding the powerful Lakshmi/lotus mudra (hand gesture used to help you focus and harness your mental energy.) You may find it easier to stay alert and to hold the mudra while seated comfortably with your back supported, however, this meditation can also be done lying down.
The premise of this meditation is to see yourself in others and others in yourself - it is especially helpful if you are struggling with forgiving yourself or forgiving another person. During the 20-minute practice, you may be seated or lying down. You will experience progressive relaxation through seven points of energy that rest along on your spine (chakras) and you will embody the practice of loving-kindness (metta) through a visualization. The practice concludes with a chime.
This 14-minute guided practice highlights ways to become more aware of your breath as an anchor for your focus during meditation. Visual imagery and body sensations are used to encourage a sense of appreciation and gratitude for each breath that you take during the practice.
This 17-minute guided practice includes breathing techniques, visualizations of the ocean, and an introduction to the phrase SO HAM. SO HAM comes from the Sanskrit language and can be translated "I am that." It is a powerful mantra (a meaningful phrase that one repeats to aid concentration and focus while meditating.) The SO HAM mantra is called the mantra of the breath because it can be heard within each cycle of breath (inhale/exhale.)
Prepare for this meditation by finding a comfortable seat, or lying down. This 13-minute Practice will include a guided body scan/relaxation followed by cues to become more aware of your breath and focus on the pauses and spaces between breaths.
Prepare by finding a comfortable seated position or lying down. This 10-minute morning meditation begins with a body scan, continues with breath awareness and a focus on your heart, and concludes with a guiding question to set your intention for the day.
Prepare by finding a comfortable position lying down where you will be warm during the practice. This 23-minute guided relaxation and visualization was recorded outdoors at the Vale de Moses Retreat Center in Portugal - May 2016. It will have the sounds of water and birds in the background and in a few instances some audio distortion from the wind.
Prepare for this meditation by finding a comfortable seated position or lying down. You can use this recording particularly when you want to work through feelings of overwhelm, overstimulation and mental burnout and when you need to reframe your state of mind.
Hannah has been a student of yoga and meditation since 2003 and a practitioner of Ayurveda since 2013. She spent a decade teaching yoga classes and yoga teacher trainings throughout the metro-DC area. In August of 2019, she left full-time teaching to pursue a two-year Masters degree in Speech Language Pathology at the University of Massachusetts at Amherst. She intends to combine yoga, meditation, and Ayurveda into speech therapy sessions with those struggling to share their voices. While she does not currently teach regular classes, you can study with her online through Insight Timer.